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Going green is very popular these days, as more people express their concern for the environment with conscientious lifestyle choices. There’s another way to go green as well, which impacts your personal health in many positive ways. It’s as simple as the increasingly famous green smoothie or shake! Here are 5 reasons to embrace this nutritional powerhouse on a daily basis:
They’re filling and low-calorie
Delicious, refreshing green shakes─which ideally consist of whey protein powder, green superfoods, fresh fruit, dairy, soy or almond milk, and omega-3 rich oils─are incredibly satiating for the modest calories they offer. This is largely due to the tremendously nourishing whey protein, as well as the high nutrient content and essential fats. Talk about your “breakfast of champions!”
They’re cost effective super nutrition
The most expensive champagne brunch would likely deliver a mere fraction of the vitamins, minerals, superfoods, fiber, and phytochemicals that this tremendously nutritious shake offers you─for little over $5 each! Once you’re set up with your whey protein and high-quality green superfoods powder, the remaining ingredients are usually in your fridge or freezer anyway. Incredibly healthy and inexpensive? Now that’s smart nutrition!
They make consuming veggies easy
Now that the USDA “MyPlate” icon has replaced that old pyramid, the big question is whether Americans will, in fact, fill out half their plates with fruits and veggies at every meal. While there’s bound to be a learning curve for many, you can outsmart that with a genius green morning shake. In one fell swoop, you’ll obtain the equivalent of 5 veggie servings from your green superfood powder alone, plus the fresh fruit you blend into your shake. Talk about being ahead of the game!
They allow you to sneak in crucial fiber
You may know that Americans typically fall short on important dietary fiber. We should consume 20-40 grams per day—with 25 grams being realistic for most people—which you'd obtain from 5 servings of fresh produce, plus a couple of servings of whole grains or beans. Sadly, however, the average person gets a mere 14 grams or less, which can lead to indigestion, constipation, diverticulitis, and worse. Fortunately, green shakes allow you to easily meet your daily requirements when you add fiber-dense fresh fruit.
They energize you immediately
While healthy eating is a smart move, you don’t always feel the benefits right away. However, green shakes are a different story. Because you’re getting such a concentrated infusion of energizing, stress-busting nutrients and pure protein in such a rapidly absorbed manner, you’re likely to feel an immediate energy boost. This natural lift will often last for hours, unlike the temporary “energy” you get from sugar and caffeine, which can take a major toll on your wellness over time.
Given this information, does it not seem that incorporating this smart power meal─which kids love too, since it tastes like morning ice cream─is a clever move for you and your entire family? Here’s to your (green) health!
Could a healthy diet, rich in whole foods and essential fatty acids, help prevent─or at least alleviate─Attention Deficit Hyperactivity Disorder (ADHD)? It’s a worthy question, especially since according to the U.S. Centers for Disease Control and Prevention, 1 in 10 American children has ADHD, an astonishing 22% increase since 2003.
So, what can we do about it? One smart tactic is to move away from an inflammatory diet of sugar and processed/refined/fast foods, and target more fresh produce, lean protein, and whole, intact grains. It’s equally important to incorporate omega-3 fatty acids─specifically fish oil, which is the richest source of anti-inflammatory, brain-nourishing eicosapentaenoic (EPA) and docosahexaenoic (DHA) fatty acids.
Both EPA and DHA are crucial to brain development and function, but they’re few and far between in our Western diet. That’s a problem, because increasing evidence reveals that omega-3 imbalances are linked to ADHD, dyslexia, autism, and more. However, evidence from controlled trials suggests that omega-3 supplementation can help alleviate these childhood behavioral/learning difficulties.(1)
Unlike the typical Western diet─high in cheap fat and refined sugars─the ideal anti-ADHD-diet is sugar-restricted, additive/preservative-free, rich in fiber, nutrients, and omega-3 fatty acids like EPA and DHA, which show positive reports of efficacy.(2)
While we often think of kids when it comes to ADHD, adults are affected as well. One study found low omega-3 levels in the ADHD group─plus a 30% higher saturated fat intake─compared with the control group.(3) Another study confirms this, noting that the ADHD adult subjects had significantly low levels of omega-3s, reiterating the link between too few omega-3s and ADHD, among other problems.(4)
Why are omega-3s so important that poor levels lead to mental health and behavioral issues? As it happens, these fats are highly concentrated in the brain, and play vital roles in memory, thinking, and behavioral function.
Fortunately, it’s not difficult to ensure you’re properly covered. It’s as simple as eating several ounces of salmon, mackerel or sardines daily, and/or taking a high-quality fish oil capsule. Aim for 1 gram, at minimum, on a daily basis. While vegetarians may obtain omega-3s from plant sources, conversion to DHA and EPA is less efficient than consuming fish oil directly.
If you value natural health, you’ll agree that obtaining brain-healing omega-3s from fish oil trumps pharmaceutical ADHD drugs─ and their side effects─any day.
References
1Lipids. 2004 Dec;39(12):1215-22.
2Pediatrics. 2012 Feb;129(2):330-7. Epub 2012 Jan 9.
3Prostaglandins Leukot Essent Fatty Acids. 2006 Oct-Nov;75(4-5):299-308. Epub 2006 Sep 8.
4Lipids. 2004 Feb;39(2):117-23.
While osteoporosis may not be on your mind at the moment, it’s good to know how to minimize your risk, since according to the International Osteoporosis Foundation, this condition is estimated to affect 200 million women worldwide. Who faces the highest risk? White and Asian women—especially those past menopause. Osteoporosis, which literally means "porous bone," is a disease in which the density and quality of bone are reduced, inviting debilitating fractures. While it’s commonly thought to be a condition mainly afflicting older women, the reality is that our lifestyle as young people has a very strong bearing on our state of bone health over time.
The reason it’s never too soon to consider the health of your bones is that they’re in a constant state of renewal. Old bone is broken down, and new bone is created. When we’re young, we make bone more rapidly than we lose it, typically reaching peak bone mass in our 20s. You could think of this reserve as your bone “bank account.” The more bone you deposit when you’re young, the lower your risk of osteoporosis in your elder years. While there are numerous risk factors to consider when it comes to osteoporosis─the best known being a shortage of bone building nutrients like calcium, magnesium, and vitamin D─here’s one that might surprise you: depression. One research team identified 23 studies that address the relationship between depression and bone health. Although we need to learn more about the mechanisms involved in brain-to-bone signals, their findings were clear: depression is a significant risk factor for low bone mineral density.(1)
Other research confirms that depression is associated with measurably reduced bone mineral density, and promotes an increased fracture risk over the course of our lifetime.(2),(3) The big question is why. One study demonstrated a causal relationship, finding that depression-induced bone loss is associated with stimulation of the sympathetic nervous system.(4) If this is the case, as these studies suggest, it stands to reason that we had better take steps now to protect our future bone health and our mental well-being. Can you do both simultaneously? While many factors play in, we do know that bone building nutrients are crucial, and that naturally anti-inflammatory fish oil can help prevent and treat depression.
Along with helping to minimize inflammation, omega-3 fatty acids in fish oil─such as EPA and DHA─combat depression by influencing serotonin activity in the brain. Low DHA levels lead to reduced concentrations of serotonin, which has been shown to promote depression.(5) On the flip side, EPA and DHA fatty acids are highly “brain protective.”(6),(7)
Bottom line? Supplementing a full-spectrum mineral formula and fish oil is a dynamic duo in terms of smart osteoporosis prevention─with a host of other benefits as well. Stay healthy, stay strong!
References
1Biol Psychiatry. 2009 Sep 1;66(5):423-32. Epub 2009 May 15.
2Horm Metab Res. 2010 Jun;42(7):467-82. Epub 2010 May 7.
3Osteoporos Int. 2009 Aug;20(8):1309-20. Epub 2009 Apr 3.
4Ann N Y Acad Sci. 2010 Mar;1192:170-5.
5Lancet. 1998 Jul 4;352(9121):71-2
6Arch Gen Psychiatry. 1999;56:407-412
7J Clin Psychiatry. 2007 Feb;68(2)
Did you know that last year alone, nearly 21 million Americans were prescribed statins? In fact, they are among the most widely prescribed drugs in the world. While the decision to take them involves a review of numerous factors─such as age, family history, and blood pressure─many health experts feel that statins should not be used until a person hits a cholesterol level of 240 or higher, and then only if they refuse to make healthy lifestyle changes. Does that make statins a magic bullet? By no means, especially in light of new evidence that they may promote a condition worse than high cholesterol─diabetes.
A recent meta-analysis pooling the results from five well controlled studies demonstrated that statin therapy is associated with an increased risk of developing diabetes.(1) Surprisingly, some medical experts say these new alerts should not scare people away from statins. Dr. Steven Nissen, chairman of cardiovascular medicine at the Cleveland Clinic, stated that diabetic patients─and even those who develop diabetes while taking statins─should continue taking them. Nissen states that “These are not major issues, and they really do not alter the decision-making process with regard to statins.” Wait a moment, let’s be sure we heard that correctly. Diabetes is not a major issue?
Needless to say, this opinion is not shared by the general health and medical community. How serious is diabetes? Well, in addition to the classic complications it can bring, such as cardiovascular disease, renal failure, blindness, and neuropathy─a nerve disorder that affects involuntary body functions─numerous studies reveal that diabetes is also related to a higher risk of many cancers.(2) These include kidney, pancreas, liver, endometrial, colorectal, bladder, liver, and breast cancers. Another large study, with over 15 years of follow up, found that when compared to individuals with normal glucose tolerance, those with diabetes─and even prediabetes─had a significant increase in cancer mortality, irrespective of body mass index.(3)
Other adverse effects of statins include cognitive loss and neuropathy, as well as pancreatic, liver, and sexual problems. One study noted that “Physician awareness of statin adverse effects is reportedly low─even for adverse affects most widely reported by patients.”(4) Another study concluded that statin-related side effects, including statin cardiomyopathy (heart muscle disease) are far more common than previously thought, but are reversible when patients stop taking the statins and supplement CoQ(10). And guess what? Researchers saw no adverse consequences with those quitting the statins.(5)
The lesson here? Seriously consider not taking statins without a very clear understanding of all associated risks. Especially when it’s so easy to reduce cholesterol levels naturally through diet and exercise! Bonus? A natural approach increases your wellness and slashes your risk of a plethora of other health problems as well. It's all upside.
References
1JAMA. 2011 Jun 22;305(24):2556-64
2Diabetes and cancer. Endocr Relat Cancer 2009;16:1103-23
3Diabetologia 2010;53:1867-76
4Am J Cardiovasc Drugs. 2008;8(6):373-418. doi: 10.2165/0129784-200808060-00004
5Biofactors. 2005;25(1-4):147-52
Do you know how much sugar you consume daily? You may not, since there is currently no requirement that added sugars be shown separately on the ingredient labels of commonly consumed American food products. While many in the sugar and food industry want to see “personal responsibility” trump government regulation of food and ingredients, consumers are ill-equipped to exercise that responsibility when levels of added sugars are not disclosed. Many health advocates strongly feel that we have a right to know what we’re eating. How about you? Here’s just one example of the need for greater consumer awareness. In 2011, the Environmental Working Group (EWG) reviewed the sugar content for more than 80 popular cereals marketed to children. The results? Most were so sugar laden, they would easily qualify as desserts. Would you believe that a single cup of 44 of the brands tested serves up more sugar than a handful of Chips Ahoy cookies?
Scientists at the University of California, San Francisco (UCSF) take the issue pretty seriously, arguing that added sweeteners pose a clear danger to public health. Their research suggests that sugar is “toxic beyond its calories,” and should be regulated like alcohol and tobacco.(1) According to the American Heart Association (AHA), Americans’ average intake of added sugars is around 22.2 teaspoons per day─or 355 calories. Ouch! Compare this with the AHA recommended limit for added sugar of 100 calories for women, and 150 for men. Worldwide consumption of sugar has tripled over the past 50 years, mirrored by the dramatic increase in American obesity, and many associated problems. One study found, for example, that a high consumption of sugary drinks is associated with the development of metabolic syndrome and type 2 diabetes, and that intake should be limited to reduce obesity-related risk of chronic metabolic diseases.(2) Sugar intake is also proven to increase dyslipidemia, a blood fat profile known to increase cardiovascular disease risk.(3) And sugar directly increases cardiovascular disease risk among adults─children too!(4)
So how do you start scaling back? Try these ideas on for size:
• Boost nutrition and satisfy a sweet tooth with a nourishing, satiating whey protein shake each morning. Mix it up with organic berry, chocolate or other versions.
• Minimize all processed/packaged food, frozen desserts, and commercial baked goods.
• Make whole, fresh, organic fruit your go-to snack. Same for your kids!
• Avoid high fructose corn syrup─a GMO darling─whenever possible.
• Get an ice cream maker to create your own stevia/agave nectar-sweetened treats.
• Swap juice for hot/iced fruit or herbal teas, or mix unsweetened juice 50/50 with plain or sparkling water.
• Nix chocolate unless it’s fair trade. It’s higher quality, so you’ll eat less, and feel better about what you consume.
• Swap “energy drinks” for pure water or iced caffeine-free green tea for a gentle, antioxidant-rich lift.
• If you imbibe, skip the sugary mixers in cocktails. Better yet, stick to resveratrol-dense red wine.
While there’s far more to say on this topic, these insights should help. Here’s to life being sweet and healthy!
References
1 http://www.connectwell.biz/pdf/comment_truth_about_sugar.pdf
2 Diabetes Care. 2010 Nov;33(11):2477-83. Epub 2010 Aug 6.
3 JAMA. 2010 Apr 21;303(15):1490-7.
4 Circulation. 2011 Jan 25;123(3):249-57. Epub 2011 Jan 10.
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